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운동 라이브러리
Dumbbell Biceps Curl Squat
A combination movement pairing a dumbbell squat with a biceps curl, useful for full-body circuits and conditioning where efficiency matters more than isolation.
팔덤벨Squat with elbow flexion
주동근
대퇴사두상완이두근
협응근
둔근햄스트링코어전완 굴곡근
장비
덤벨
패턴
Squat with elbow flexion
준비 자세
- 01Stand with feet shoulder width apart holding a dumbbell in each hand at the sides.
- 02Turn the palms forward for the curl portion.
- 03Brace the trunk and set the chest tall.
- 04Keep the dumbbells clear of the thighs so they can hang freely in the squat.
수행
- 01Squat down until the thighs are near parallel while the arms hang straight.
- 02Drive through the feet to stand back up.
- 03At the top, curl both dumbbells to the shoulders with pinned elbows.
- 04Lower the dumbbells to full extension before starting the next squat.
체크포인트
- -The squat and curl stay as two distinct phases, not a blended swing.
- -Heels stay down and knees track over the toes in the squat.
- -The torso stays upright during the curl with no backward lean.
- -Elbows reach full extension before each descent.
흔한 실수
- -Using the squat drive to swing the dumbbells up.
- -Rounding the back to reach depth with the weights hanging.
- -Rushing the curl and cutting its range short.
- -Picking a load that suits the legs but overwhelms the curl.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps in circuit or conditioning work.
- -Load to the weaker link, which is almost always the curl.
- -Not a substitute for dedicated squat or curl volume in strength blocks.